Our form guide to punting those lbs

We've created a diet and fitness plan based on those followed by top riders.

Top female rider Leonna Mayor, who has 31 wins under her saddle, often needs to weigh just 8st to be allowed to ride.

The 5ft 3in beauty, who is a size six to eight, avoids heavy carbs and alcohol to maintain her weight.

Leonna, 22, said: “It is weird having to adjust your weight for different races but it becomes second ­nature.

“It makes dinners out difficult and, after a long day, the last thing I feel like doing is cooking a ­complicated meal.

“I eat a lot of soup and treat myself to a ­takeaway if I get a win!

“If I need to lose a pound or so, I sweat in a hot bath. One of the lads suggested a couple of glasses of wine the night before a race to dehydrate.”

Leonna admitted she sometimes skips breakfast and lunch and just has sugary tea and biscuits.

But she added: “I’m usually pretty healthy and just avoid heavy foods like pasta and rice.

“I’m lucky because I’m really small.

“It’s harder for the lads who have to be the same weight but are taller and naturally bigger. Their diets can be unhealthy.”

The key for jockeys is keeping their weight down, energy levels up and staying strong and fit without building bulky muscle mass – which makes this diet and exercise plan perfect for women.

We’ve teamed up with Leonna, Yariv Kam – ­resident fitness adviser at the British Racing School – and ­nutritionist Julia Scott-Douglas from the ­Professional Jockeys Association to create a diet and fitness plan based on those followed by top riders.

Because jockeys are often too busy to cook, the diet is simple too.

Follow the plan for two weeks and you could lose up to 7lb, whip those flabby bits into shape – and be the finest filly around!

YOUR 7-DAY DIET PLAN

JOCKEYS are short on time as well as calories – making their diet perfect for those who want to lose a bit of weight without having a total mare.

Each day’s calorie intake is 1,500 – and ­nutritionist Julia Scott-Douglas recommends taking iron and vitamin supplements while on this restricted diet.

Three times champion flat jockey Ryan has won the Derby, the Oaks and the Prix de l’Arc at Longchamp.

Ryan, whose lowest riding weight is 8st 6lb, said: “My partner really likes this dish because she is vegetarian. I sometimes add meat, such as chicken or ham.”

INGREDIENTS

Spray olive oil

1 medium onion, chopped

1 egg, lightly beaten

1 green pepper, finely chopped

200g mushrooms, sliced

½ small cabbage, finely shredded

1 large carrot, thinly sliced

800g cooked white rice

1 tablespoon chopped parsley

Soy sauce to taste

METHOD

Spray a non-stick pan with olive oil and heat.

Add the egg and mix around to form a thin omelette consistency, turn once.

When cooked and set, turn out, cool and cut into thin strips.

Spray the pan again with oil and heat.

Add the onion and cook for two minutes. Add the ­remaining vegetables and stir fry for a further two minutes or until softened.

Add the cooked rice and stir.

Add in parsley, the egg strips and season with soy sauce.

HAYLEY TURNER's Chicken and vegetable risotto

(Serves 4: 300 calories per serving)

Hayley Turner is the most successful female jockey riding in Britain and the first lady jockey to ride more than 100 winners in a season. Her lowest riding weight during the past 12 months was 8st 1lb.

She said: “I usually add a measure of white wine and a sprinkling of Parmesan cheese to serve. It adds a few more calories – but not too many!”

INGREDIENTS

1 tbsp of vegetable oil

1 medium onion, chopped

1 clove of garlic, crushed

200g of uncooked, long-grain rice

100g mushrooms, sliced

100g of broccoli, broken into florets

1 small red pepper, diced

1 small courgette, sliced

200g of chicken, diced

1 chicken stock cube made up to 500ml with boiling water

METHOD

Heat oil in a deep saucepan, add the onion and garlic, cook until soft.

Add the rice and cook over a low heat, stirring continuously until the rice is yellow and shiny.

Add a third of the stock to the rice, bring to the boil and cover.

When all the liquid is absorbed gradually stir in the remaining stock, cover the pan again and simmer for 15 minutes.

Meanwhile, cook broccoli florets for two minutes.

Gently fry the pepper for a few minutes in a little oil, add courgettes and mushrooms and cook until soft.

Gently fold the chicken and vegetables into cooked rice, heat through and serve.

PAUL HANAGAN’s Salmon parcels

(Serves 1: 300 calories per serving)

Paul has been champion flat jockey for the past two years. His lowest riding weight is 7st 12lb.

He said: ‘’I enjoy this meal and it’s very easy to make.’’

INGREDIENTS

1 salmon steak

Juice of a lemon

½ tablespoon of pesto

1 small red pepper, chopped

A little vegetable oil

Foil to wrap around the salmon

METHOD

Grease the foil with the oil and lay flat.

Place the chopped peppers in the middle.

Lay the salmon on the top.

Mix the pesto and lemon juice and spread on top of the salmon.

Make the foil into a parcel.

Bake in oven 180C/350F/gas mark 4 for about 20 minutes.

Serve with a small portion (3 egg sized) of new potatoes and boiled green beans and carrots.

THE TONE-UP-AND-TRIM WORKOUT

THE British Racing School trains more than 200 jockeys a year from the UK and abroad, with a strong focus on fitness.

Yariv Kam, the school’s resident fitness adviser, has devised these exercises after extensive trials with jockeys. The aim is to replicate the muscle groups used in race riding without building muscle bulk.

That means you can get the body you’ve always wanted – with minimum fuss.

ROW TO VICTORY

Works the lats, biceps and shoulders.

Sitting on a chair ­facing backwards in an upright position with a bend in your knees and feet flat on the floor, place the ­resistance band around the back of the chair, adjust to a suitable length for ­effective resistance, pull towards you in a rowing motion, ­keeping your elbows in.SUPER SIT-UPS

Core strength exercise for improved strength and toning of abs.

With arms across the chest, do sit-ups in a slow, regular rhythm for four minutes (or as long as ­possible). Hold a flat weight on your chest for more intensity.

LOVELY LEGS

Strengthens hamstrings, quads and lower leg.

Adopt a jockey riding position on two ­wobble cushions (one foot on each), ­keeping a straight back. Hold for four ­minutes or as long as possible. This is a good core and lower body work-out because it is a balancing test as well.

HIGH-STAKES SQUATS

For quads and general strengthening of legs and lower body.

Facing away from the wall with an exercise ball sandwiched between the small of your back and the wall, do 20 squats (so the ball rolls up and down the wall) then hold in a squat position with your knees bent so your thighs are parallel to the ground. Hold as long as possible.

CHEST PRESS

Works the triceps and chest.

Sitting on a chair in an upright ­position with a bend in your knees and feet flat on the floor, place a ­resistance band (available from sports shops) around the back of the chair, ­adjust to a suitable length for effective ­resistance, push straight out in front of you, keeping your elbows in so your arms are fully extended. Push in a slow rhythm for two minutes.

PONY PLANK

For core strength and improved ­endurance in abs and lower back.

Start on elbows and knees, locking hands ­together. Straighten legs and raise your body so you’re supported by the balls of your feet, with feet hip-distance apart. Face the floor, keeping your back straight and being careful not to raise your bottom. Maintain as long as possible.